So I watch this show on the Food Channel (not Food Network....the one below it on th screen). At any rate, it's called Hungry Girl. She shows tricks and things to make foods healthier. I love it!
The other day she made guacamole with canned peas. YEP! CANNED PEAS! I just made some and LOVE IT! Here is the recipe:
2 ripe avocados
1 can peas, drained
lemon juice
garlic salt
So drain peas and pit and skin avocados. I just put my stick whisk (I don't know what it's called....hand wand mixer for shakes or whatever) put that in and blend well. Then add lemon juice and garlic salt to taste. Hungry girl added diced fresh tomatoes and onions. SO GOOD! If you eat it plain, you will probably taste a hint of peas. But on a chip....nothing!
1/4 C serving: 86.8 calories, 6 g fat (healthy kind!), 6.9 g carbs, 3.8 g fiber, 1.3 g sugar, 2 g protein
Happy Eating!
TeAm Healthy
Friday, March 25, 2011
Chicken Marsala
So I have fallen in love with Chicken Marsala! EASY! Good for you!
4 b/s chicken breast halves (4 oz each)
olive oil
2 C sliced fresh mushrooms
3/4 C chicken broth (or marsala wine....I used broth)
2 T minched fresh parsley or 2 t dried parsley
1/4 t dried rosemary, crushed (I used AP rosemary garlic blend!)
Flatten chicken to 1/4". Brown chicken in skillet with olive oil. (Recipe called for coating chicken in flour first. I didn't.) Takes about 3-5 minutes per side. Remove and keep warm. In same skillet saute mushrooms. Add butter if desired, I add a little of the chicken broth next time. When mushrooms are tender add broth (or wine), parlsey and rosemary. Bring to a boil; cook for a few minutes for spices to start releasing their flavor. Serve over chicken. I put it over quinoa for me and rice for my family and the sauce added a great flavor to the rice! Also sprinkled a little grated parmesan.
1 serving (w/parmesan and using butter to saute) 226.2 calories, 8.0 g fat, 1.2 g carbs, .7 g sugar, .4 g fiber, 35 g protein
Rice not included
Happy Eating!
TeAm Healthy
4 b/s chicken breast halves (4 oz each)
olive oil
2 C sliced fresh mushrooms
3/4 C chicken broth (or marsala wine....I used broth)
2 T minched fresh parsley or 2 t dried parsley
1/4 t dried rosemary, crushed (I used AP rosemary garlic blend!)
Flatten chicken to 1/4". Brown chicken in skillet with olive oil. (Recipe called for coating chicken in flour first. I didn't.) Takes about 3-5 minutes per side. Remove and keep warm. In same skillet saute mushrooms. Add butter if desired, I add a little of the chicken broth next time. When mushrooms are tender add broth (or wine), parlsey and rosemary. Bring to a boil; cook for a few minutes for spices to start releasing their flavor. Serve over chicken. I put it over quinoa for me and rice for my family and the sauce added a great flavor to the rice! Also sprinkled a little grated parmesan.
1 serving (w/parmesan and using butter to saute) 226.2 calories, 8.0 g fat, 1.2 g carbs, .7 g sugar, .4 g fiber, 35 g protein
Rice not included
Happy Eating!
TeAm Healthy
Balsamic Vinaigrettes
So I can not just use balsamic vinegar on my salads. I have searched for a few recipes to make some, because I do like the hint of it....like restaurants use. So here is one I have made and LOVE. Then the 2nd one is one I am going to make today.
There will be 2 portion sizes.....depending on how much you want to make.
Balsamic Vinaigrette
1/4 C (1 1/2 C) balsamic vinegar
1 t (2 T) lemon juice
1 T (6 T) Dijon mustard
2 t (4 T) shallots, chopped (I used Alison's Pantry dehydrated and rubbed them between my fingers...about 1/2 t worth)
2/3 t (4 t) fresh basil, chopped (I used dried)
1/3 t (2 t) olive oil
black pepper to taste (I didn't even put this in)
Cumin Vinaigrette (I am making this one today)
2 T lime juice
1/2 t orange juice
1/2 T Dijon
1/2 t cumin
1/4 t salt
1/8 t pepper
1 T olive oil
Happy Eating!
TeAm Healthy
There will be 2 portion sizes.....depending on how much you want to make.
Balsamic Vinaigrette
1/4 C (1 1/2 C) balsamic vinegar
1 t (2 T) lemon juice
1 T (6 T) Dijon mustard
2 t (4 T) shallots, chopped (I used Alison's Pantry dehydrated and rubbed them between my fingers...about 1/2 t worth)
2/3 t (4 t) fresh basil, chopped (I used dried)
1/3 t (2 t) olive oil
black pepper to taste (I didn't even put this in)
Cumin Vinaigrette (I am making this one today)
2 T lime juice
1/2 t orange juice
1/2 T Dijon
1/2 t cumin
1/4 t salt
1/8 t pepper
1 T olive oil
Happy Eating!
TeAm Healthy
Tuesday, March 22, 2011
Meatball Soup
So this is what we had for dinner last night. Majority liked it....so we'll have it again!
2 lbs ground turkey
5 t Italian seasoning, divided
1/2 t salt, divided
1/2 t paprika
1/2 t pepper, divided
8 t olive oil, divided
4 celery ribs, chopped
30 fresh baby carrots, chopped (I used 5 large carrots)
1 medium onion, chopped
30 oz white kidney or cannellini beans, rinsed
29 oz Italian diced tomatoes, undrained
29 oz chicken broth
1 1/2 C chopped cabbage
1 1/2 C cut fresh green beans
In a large bowl combine turkey, 3 t Italian seasoning, paprika, 1/4 t salt and 1/4 t pepper. Shape into quarter size meatballs. In a large skillet, sprayed, brown meatballs in batches of 4 t oil until no longer pink. Remove and keep warm.
In large saucepan, with rest of olive oil, saute celery, onions and carrots. Stir in beans, tomatoes, broth, cabbage, greenbeans and remaining Italian dressing, salt and pepper.
Bring to a boil.. Reduce heat; stir in meatballs. Simmer,uncovered for 5-20 minutes or until green beans are tender. Yield: 16 servings.
148.9 Calories, 4.2 g fat, 13.8 g carbs, 4.3 g fiber, 1.9 g sugar, 15.2 g protein
Happy Eating!
TeAm Healthy
2 lbs ground turkey
5 t Italian seasoning, divided
1/2 t salt, divided
1/2 t paprika
1/2 t pepper, divided
8 t olive oil, divided
4 celery ribs, chopped
30 fresh baby carrots, chopped (I used 5 large carrots)
1 medium onion, chopped
30 oz white kidney or cannellini beans, rinsed
29 oz Italian diced tomatoes, undrained
29 oz chicken broth
1 1/2 C chopped cabbage
1 1/2 C cut fresh green beans
In a large bowl combine turkey, 3 t Italian seasoning, paprika, 1/4 t salt and 1/4 t pepper. Shape into quarter size meatballs. In a large skillet, sprayed, brown meatballs in batches of 4 t oil until no longer pink. Remove and keep warm.
In large saucepan, with rest of olive oil, saute celery, onions and carrots. Stir in beans, tomatoes, broth, cabbage, greenbeans and remaining Italian dressing, salt and pepper.
Bring to a boil.. Reduce heat; stir in meatballs. Simmer,uncovered for 5-20 minutes or until green beans are tender. Yield: 16 servings.
148.9 Calories, 4.2 g fat, 13.8 g carbs, 4.3 g fiber, 1.9 g sugar, 15.2 g protein
Happy Eating!
TeAm Healthy
Monday, March 21, 2011
Spinach Stuffed Chicken Rolls
So I & one son were the only ones who LOVED these. Everyone else didn't like the intensity of hte spinach. I guess too much at once. I altered the recipe, so here it is:
1/3 C sun dried tomatoes (not packed in oil...mine was in a bag)
1 C boiling water
4 b/s chicken breasts 4 oz each
10 oz frozen chopped spinach, thawed and squeezed dry
1 T golden raisins (thought I had and didn't)
1 T fat free cream cheese
2 t pine nuts (didn't have nor are they reflected in below numbers)
rosemary & garlic seasoning
salt
Place tomatoes in small bowl. Cover with boiling water for 5 minutes. Drain. Flatten chicken to 1/4". In a small bowl combine spinach, raisins, cream cheese, pine nuts and chopped tomatoes. Spread 1/4 C inside each chicken and roll. Secure with toothpick.
At this point I sprayed a cookie sheet and placed the chicken rolls on it. I generously sprinkled salt and the rosemary garlic seasoning on it. At 350 degrees I baked them for 30 minutes. Then checked them. A few of the fatter ones were not done, so I threw them back in for about 10 more minutes. The original recipe has a sauce over it. So maybe next time I'd do a chicken broth something. I thought they were good, but maybe with a little juice the spinach would not have been so dry for hte kids.
1 stuffed chicken: 226 calories, 4.1 g fat, 19 g carbs, 4 g fiber, 10.9 g sugar and 30 g protein
Happy Eating!
TeAm Healthy
1/3 C sun dried tomatoes (not packed in oil...mine was in a bag)
1 C boiling water
4 b/s chicken breasts 4 oz each
10 oz frozen chopped spinach, thawed and squeezed dry
1 T golden raisins (thought I had and didn't)
1 T fat free cream cheese
2 t pine nuts (didn't have nor are they reflected in below numbers)
rosemary & garlic seasoning
salt
Place tomatoes in small bowl. Cover with boiling water for 5 minutes. Drain. Flatten chicken to 1/4". In a small bowl combine spinach, raisins, cream cheese, pine nuts and chopped tomatoes. Spread 1/4 C inside each chicken and roll. Secure with toothpick.
At this point I sprayed a cookie sheet and placed the chicken rolls on it. I generously sprinkled salt and the rosemary garlic seasoning on it. At 350 degrees I baked them for 30 minutes. Then checked them. A few of the fatter ones were not done, so I threw them back in for about 10 more minutes. The original recipe has a sauce over it. So maybe next time I'd do a chicken broth something. I thought they were good, but maybe with a little juice the spinach would not have been so dry for hte kids.
1 stuffed chicken: 226 calories, 4.1 g fat, 19 g carbs, 4 g fiber, 10.9 g sugar and 30 g protein
Happy Eating!
TeAm Healthy
Wednesday, March 16, 2011
Posted
I, on the other hand, am not doing as well as Am in the muscle gain. In fact, I am second to the last.(out of 13) But that is okay. I feel like I have made huge progress, and I am happy with my results, even if I am not in the running. I have learned some very valuable knowledge about how to exercise and eat. Go Am, You've got this!
Happy Eating!
TeAm Healthy
Happy Eating!
TeAm Healthy
They posted the 1/2 way results.
So yesterday I got to see where I lie in the contest at the gym. I am in second. There is someone who has lost 15 lbs of fat....I am at 11.
I passed up Maverick New York Cheesecake flavored frozen yogurt yesterday because all that kept ringing in my head was "4 lbs, 4 lbs 4 lbs". :-)
Couple more weeks! Gotta win this!
Happy Eating!
TeAm Healthy
I passed up Maverick New York Cheesecake flavored frozen yogurt yesterday because all that kept ringing in my head was "4 lbs, 4 lbs 4 lbs". :-)
Couple more weeks! Gotta win this!
Happy Eating!
TeAm Healthy
Tuesday, March 15, 2011
Chicken Stuffed Tomato
So for dinner tonight I made this chicken stuffed tomato. VERY light and yummy! It's altered, of course, as the original recipe called for mayonnaise & Ranch dressing.
4 medium tomotoes
3 C cubed cooked chicken (I used the chicken I can.)
1/2 C shredded carrots (I just Pampered Chef chopped them)
1/4 C chopped green onions
1/3 C fat free sour cream
1/3 C fat free cream cheese
1/4 C chopped walnuts (opt) (I didn't use)
Cut a thin slice off the top of each tomato. Scoop out pulp. Invert tomatoes onto a paper towel to drain. I was surprised how much juice was still in there. In a bowl combine everything except walnuts. I had to add quite a bit more sour cream to give it the right consistency. Spoon into tomatoes. Sprinkle with walnuts if desired. 4 servings.
Per serving:
145.1 calories, 1.9 g fat, 13.1 g carbs, 2.6 g fiber, 0.9 g sugar, 19.8 g protein
Te had a great idea that these would be great for a summer lunch. They were really good! Kids all liked at least the filling!
Happy Eating!
TeAm Healthy
4 medium tomotoes
3 C cubed cooked chicken (I used the chicken I can.)
1/2 C shredded carrots (I just Pampered Chef chopped them)
1/4 C chopped green onions
1/3 C fat free sour cream
1/3 C fat free cream cheese
1/4 C chopped walnuts (opt) (I didn't use)
Cut a thin slice off the top of each tomato. Scoop out pulp. Invert tomatoes onto a paper towel to drain. I was surprised how much juice was still in there. In a bowl combine everything except walnuts. I had to add quite a bit more sour cream to give it the right consistency. Spoon into tomatoes. Sprinkle with walnuts if desired. 4 servings.
Per serving:
145.1 calories, 1.9 g fat, 13.1 g carbs, 2.6 g fiber, 0.9 g sugar, 19.8 g protein
Te had a great idea that these would be great for a summer lunch. They were really good! Kids all liked at least the filling!
Happy Eating!
TeAm Healthy
Monday, March 7, 2011
BlueBerry Muffins
3/4 c white flour
3/4 c whole wheat flour
1/2 c splenda
1 egg
1/8 c applesauce
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/4 c skim milk
8 oz fat free sour cream
1 c blueberries
Mix all ingredients but blueberries. Fold in berries. Bake at 400 for 15-20 minutes.
12 muffins
calories 87
fat .6g
carbs 17.3 g
dietary fiber 1.8
sugar 3 g
protein 3.3 grams
I have noticed when using paper baking cups for recipes with no oil, the muffins stick to the paper. I am wondering if a spray oil over the cups would eliminate this problem. I will try it next time.
3/4 c whole wheat flour
1/2 c splenda
1 egg
1/8 c applesauce
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/4 c skim milk
8 oz fat free sour cream
1 c blueberries
Mix all ingredients but blueberries. Fold in berries. Bake at 400 for 15-20 minutes.
12 muffins
calories 87
fat .6g
carbs 17.3 g
dietary fiber 1.8
sugar 3 g
protein 3.3 grams
I have noticed when using paper baking cups for recipes with no oil, the muffins stick to the paper. I am wondering if a spray oil over the cups would eliminate this problem. I will try it next time.
Thursday, March 3, 2011
Pressure!
I am feeling a little pressure to post results, so here they are:
Total weight lost 7 lbs
5% body fat lost
9 lbs body fat lost
2 pounds lean muscle gained
Happy Eating!
Total weight lost 7 lbs
5% body fat lost
9 lbs body fat lost
2 pounds lean muscle gained
Happy Eating!
Half way results....
So Saturday is the half way point for this contest Te and I are in at the gym. We did measurements and weigh in today. I am VERY excited about our results! Te will have tell you hers, if she wants. So here are mine:
I have lost 11 lbs fat
gained 7 lbs muscle for a total of 4 lbs loss.
Fat % (this is the contest)
went from 28.5% body fat to....
23.7%!!!
That is 4.8% body fat loss...IN 6 WEEKS!
I am very excited! I can see why scales don't mean anything now. We have a great trainer who keep pushing us and causing great pain (ask my thighs and right groin today!) :-) But we love her and wouldn't have been able to do this on our own!
Happy Eating!
TeAm Healthy
I have lost 11 lbs fat
gained 7 lbs muscle for a total of 4 lbs loss.
Fat % (this is the contest)
went from 28.5% body fat to....
23.7%!!!
That is 4.8% body fat loss...IN 6 WEEKS!
I am very excited! I can see why scales don't mean anything now. We have a great trainer who keep pushing us and causing great pain (ask my thighs and right groin today!) :-) But we love her and wouldn't have been able to do this on our own!
Happy Eating!
TeAm Healthy
Wednesday, March 2, 2011
Bread
2 T yeast
5 c warm water
1/4 c oil
1/3 c applesauce
1 T salt
1/3 c molasses
1/2 c sugar
1/2 c gluten
3 c wheat flour
3 c oat flour (I just blended oatmeal into a powder, measurement is powder)
4-5 c white flour
Mix all ingredients together at once and beat on level 3 of a bosch mixer for 10 minutes. Put in pans and let rise. Bake at 350 for about 25 -30 minutes. Makes 5 large loaves. I figure about 90 servings, each loaf 18 slices? This recipe can be used with white, wheat, or a combination. I ran out of wheat, so I substituted oat and the nutrient analysis is with the oat flour.
Calories 61
fat 1 g
carbs 13 g
sugar 1 g
protein 2 g
5 c warm water
1/4 c oil
1/3 c applesauce
1 T salt
1/3 c molasses
1/2 c sugar
1/2 c gluten
3 c wheat flour
3 c oat flour (I just blended oatmeal into a powder, measurement is powder)
4-5 c white flour
Mix all ingredients together at once and beat on level 3 of a bosch mixer for 10 minutes. Put in pans and let rise. Bake at 350 for about 25 -30 minutes. Makes 5 large loaves. I figure about 90 servings, each loaf 18 slices? This recipe can be used with white, wheat, or a combination. I ran out of wheat, so I substituted oat and the nutrient analysis is with the oat flour.
Calories 61
fat 1 g
carbs 13 g
sugar 1 g
protein 2 g
Cilantro Blue Cheese Slaw
8 c shredded cabbage
1 small red onion sliced, I minced
1/3 c cilantro minced
1 jalapeno pepper seeded and minced
1/4 c reduced fat blue cheese crumbles
1/4 c reduced fat mayonnaise
1/4 c fat free sour cream
2 T rice vinegar
2 T lime juice
1 clove garlic minced
1 tsp sugar
1 tsp grated lime peel
3/4 tsp salt
1/2 tsp pepper
Mix cabbage, pepper, onion, cilantro, and blue cheese. In a small bowl combine the other ingredients until smooth. Toss over cabbage mixture.
Serving 3/4 cup
calories 81
carb 17 g
fat 1 g
protein 3 g
sugar 3 g
slightly adapted from taste of home: healthy cooking
1 small red onion sliced, I minced
1/3 c cilantro minced
1 jalapeno pepper seeded and minced
1/4 c reduced fat blue cheese crumbles
1/4 c reduced fat mayonnaise
1/4 c fat free sour cream
2 T rice vinegar
2 T lime juice
1 clove garlic minced
1 tsp sugar
1 tsp grated lime peel
3/4 tsp salt
1/2 tsp pepper
Mix cabbage, pepper, onion, cilantro, and blue cheese. In a small bowl combine the other ingredients until smooth. Toss over cabbage mixture.
Serving 3/4 cup
calories 81
carb 17 g
fat 1 g
protein 3 g
sugar 3 g
slightly adapted from taste of home: healthy cooking
Hip to Waist Ratio
You ever hear of it? I hadn't. Apparently when Te and I started this contest this was figured out. At least on me. What it does is take the measurement of your waist and divide it by the measurement of your hips. You get a number. When I started 6 weeks ago I was .93. If it was 1.00 that means my hips and waist were the same size. Make sense? So the TeAm trainer took my measurements yesterday and I am now at .88! .85 is ideal for women. She let out a big "Whoo-Hoo!" I was pretty excited. If you google hip-waist ration there are some amazing things about it. You are at a greater risk for heart disease, stroke, diabetes, high cholesterol, etc. Anyhow, I am excited my numbers are coming down. I do actually see a waist in there somewhere now! ;-)
Happy Eating & Measuring! (You know you are going to do it!)
TeAm Healthy
Happy Eating & Measuring! (You know you are going to do it!)
TeAm Healthy
Subscribe to:
Posts (Atom)